Ask keto dieters what kinds of dishes they miss the most, and one of them will probably say “breaded food.” Breadcrumbs are a big violation of the keto diet. High in carbs (78 grams per cup) and with minimal nutritional value, they simply don’t fit the bill. That means your keto friends probably haven’t had traditional breaded dishes in a long while.
But that doesn’t mean there aren’t any alternatives. Pork rinds have become a popular substitute for regular breadcrumbs, with a nutritional profile that fits the requirements of the keto diet. For a keto-friendly snack to fuel your day, how about pork rind-crusted cauliflower?
Pork rind-crusted cauliflower is a creative dish that’s meant to be a low-carb snack food for keto dieters or those watching their carb intake. This dish eliminates the need for flour and breadcrumbs for coating. Instead, it uses crushed pork rinds.
Pork rinds are made from pork skin and contain zero carbohydrates. But they deliver the same satisfying crunch and add a meaty flavor to the dish. Using crushed pork rinds to coat cauliflower will yield a healthier version of breaded snack foods that’s just as flavorful and filling.
The main reason to use pork rinds to coat cauliflower is their nutritional content. They’re naturally carbohydrate-free, which is a relief for keto dieters who’ve avoided traditional breading methods to meet their macros. Pork rinds are also high in protein and healthy fats.
Many keto dieters love using pork rinds as breading primarily because of their texture. When fried or baked, pork rinds create a crispy, golden-brown crust that adds excitement to every bite. They’re also quite tasty, adding a salty and meaty flavor that elevates any dish without the need for seasoning.
Pork rinds and cauliflower, have nutritional benefits to bring to the table. Let’s start with pork rinds.
Pork rinds are a staple food in the ketogenic diet. A one-ounce serving contains 154 calories, 8.87 grams of fat, 17.4 grams of protein, and 0 carbohydrates per one-ounce serving. It’s abundant in protein and healthy fats, both of which help support a wide range of body functions. The latter, in particular, is crucial for the ketogenic diet, helping sustain ketosis and maintain energy and satiety.
The health benefits of cauliflower are nothing to scoff at, either. As one of the essential vegetables, cauliflower is low in calories and nutrient-dense. One floweret contains 3.25 calories, 0.25 grams of protein, and 0.6 grams of carbs. It’s also packed with essential nutrients, including fiber, antioxidants, and vitamins C and K.
Breading cauliflower might sound like a simple task. But before you start, we want to warn you that it’s harder than breading chicken and other meat. Cauliflower’s shape and texture make it a challenge to coat, but it can be done.
To coat cauliflower with crushed pork rinds, dip your cauliflower in egg wash, making sure the entire floweret is submerged. Shake off the excess and place the cauliflower onto the bread crumbs. Apply pressure so the breading sticks. Grab a spoon and top the cauliflower with more breading until it’s fully coated.
For a thicker coating and crunchier texture, consider double breading. After the first layer of breading, dip the cauliflower in egg wash again and then proceed to add a second coat.
Depending on your preferences, you can either bake, air fry, or deep fry your pork rind crusted cauliflower. Each cooking method will yield a different texture and level of crunchiness.
The healthiest way to prepare pork rind crusted cauliflower is by baking. This method doesn’t require excess oil and makes for a very easy and hands-off cooking process. Although the coated cauliflowers may come out less crispy than when cooked with other cooking methods.
To bake pork rind crusted cauliflower, preheat the oven to 400°. Place the coated cauliflower on a baking sheet in a single layer, making sure to space each piece half an inch apart. Bake for 20 to 25 minutes.
Air frying is a set-it-and-leave-it cooking method that’s great for those who don’t want to spend too long in the kitchen. You can simply pop the coated cauliflower into the basket, set the air fryer, and then move on to other tasks.
This method yields crispy pork rind crusted cauliflower, although not as much as what you would get with the deep fry cooking method. Considering the foolproof process and less mess, though, it’s a good option.
To air fry pork rind crusted cauliflower, start by spraying the fry basket with cooking oil spray so the cauliflower pieces don’t stick. Place coated cauliflower in a single layer on the basket, each spaced half an inch apart. Set the air fryer to 375°F and cook for about 12 minutes.
Deep frying is the cooking method to go for if you want a super crispy pork rind crusted cauliflower dish. It yields a crunchy, golden brown coating with a texture that lasts longer than other cooking methods.
To deep fry your coated cauliflower, heat oil in a pot until it reaches 350°F. Add a few coated cauliflower pieces and stir a few times to prevent them from sticking to the bottom of the pot. Allow the coated cauliflower to cook for a few minutes until golden brown in color.
To make sure your pork rind crusted cauliflower comes out perfectly, take these tips from seasoned keto dieters:
If you want to level up your pork rind crusted cauliflower, you can customize the dish to suit your taste preferences. For those looking for more flavor, add seasonings like smoked paprika and garlic powder to the pork rind crumbs. You can also chop up herbs, like thyme or rosemary, to add to the mixture and yield a fresher flavor.
When eating pork rind crusted cauliflower as a snack, make sure to have it with a dipping sauce. Ranch dressing, blue cheese, buffalo sauce, spicy aioli, and marinara are common pairings.
For sides, opt for light and refreshing dishes like coleslaw. The tanginess of the coleslaw will perfectly complement the flavor of the cauliflower bites. You can also go for a cucumber salad or green salad with a light vinaigrette to balance out the flavors of the dish.
Prep Time: 20 mins
Cook Time: 25 mins
Serving Size: 8-10 oz
After enjoying our pork rind-crusted cauliflower, why not continue the keto-friendly goodness with our savory Pork Rind Ramen recipe? It’s the perfect follow-up!
